Chest Muscle Exercise & Workout
Build Chest Muscle With Bar Dip Exercise
Bar dips are a chest and triceps exercise that works your chest and triceps muscles. The dips exercise targets same areas as the decline bench press. At first, you can start doing dips with just your own body weight. Later on, as you advance, you can use the weight belt and add weights to your dips exercise.
Bar Dips Exercise
- Hold yourself at arm's length on the parallel dip bar
- Lower yourself slowly
- At the bottom of the rep, press back up to the starting position
- When doing the bar dips, the more forward you lean, the more chest muscle gets involved in the movement - so try crossing your feet behind your glutes to shift your center of gravity
Dumbbell Fly Chest Exercise
Dumbbell flyes is an exercise that mostly isolates the movement to your chest muscles. Unlike compound exercises such as the bench press, dumbbell fly doesn't involves the triceps muscles. However, the front delts and the biceps do come into play. When performing dumbbell flyes, you will find that you are unable to use as much weights as you would with pressing movements.
- Lie flat on a bench, and hold the dumbbells at arm's length with your palms facing each other
- Lower the weights (open your arms) in a wide arc as far down as you can - feel your pecs stretch
- Then lift the weights back up in the same wide arc
- Contract the pectoral muscles at the top of the movement
- Keep your arms slightly bent to reduce pressure on the elbows; however don't bend them too much to prevent cheating
